Friday - September 23rd, 2011
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Guns
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Warmup DB Curls
L: 20x15
R: 20x15
BB Curls 21's
65x5, 65x4, 65x3
Warmup French Press
20x15
French Presses
50x10, 60x6, 60x6, 60x4
Rope Cable Curls
50x10, 60x5, 60x4, 55x6
Rope Pressdowns
55x10, 70x10, (85x2, 70x3), 70x5
Hammer Curls
L: 30x9, 35x4, 35x4, 35x5
R: 30x10, 35x5, 35x5, 35x5
Dips
12, 9, 6, 5
Pullup Negatives
5, 5, 4
Summary/Thoughts
- Form was very good. I kept my elbows in on all exercises, back straight, no cheating.
- One minute rest max between each, roughly a quick 45 minute workout
- Hit my arms today because they felt "neglected" this week. I am always rotating my splits, depending on my schedule.
- The 21's were awesome!
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